“Four Score”
4 Rounds, On The 4:00:
18/14 Calorie Bike
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)

“Cloud Nine”
AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Dumbbell Snatches (50/35)

“Toe Drag”
Teams of 3
AMRAP 25:
3,000/2,400 Meter Row Buy-In
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

“18.4”
For Time:
21 Deadlifts (225/155)
21 Handstand Push-ups
15 Deadlifts (225/155)
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205)
50-ft. Handstand Walk
15 Deadlifts (315/205)
50-ft. Handstand Walk
9 Deadlifts (315/205)
50-ft. Handstand Walk
Time Cap: 9 Minutes

“Goat Day”
On the Minute x 20
Odd: Movement 1
Even: Movement 2

“Humble Pi”
Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

“Snow Days Off”
AMRAP 15:
15 Push-ups
30 Air Squats

“Opposite Day”
AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Schwinn Bike
20 Burpees

Coach’s Choice =)

“18.3” 3/9
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes